Need help with diet (cutting)

[adse000]

Hey all,

my name is Adam. I am new member here but old visitor of this site from Slovakia, Europe. I am 22yo, 193cm and 105kg. I did workouts in past years but nothing serious, didnt had good plan and diet so no greater results, so I left it. I gained some weight over time to top 120kg. Last month I had 115kg, and I decided that I want to change it, started mt biking, downhill, cardio, diet, and now I am app at weight 105kg. Now I am regulary going to gym, have workout plan which need also some changes, but I have fine results till now. But still I want to get rid of some fat, but gain some lean muscles and my weak point is diet. This time I have strong will and I am really serious about this. I wanted to ask you guys if you could help me with diet, so i can calculate how much calories I need per day to not starve, but loose some fat and could build some muscles and also from which foods I could get it. My problem is that I am a vegetarian, I dont eat meat, but I eat all fishes. Hope something can be made out of this. Till now I added to my diet oats, tuna, vegies, white cottage cheese, red beans, dark bread, egg whites. I can eat regulary, have long and good sleep. I am ending now clen cycle, I think my 3rd, I am taking Createston plus 100 % Whey Professional Paks protein. Dont know if the best choice but till now as I said I have nice results. If you have any advices on these suplements I will be glad to hear it. So my goals are to loose fat to point where I will be satisfied, gain lean muscles, and get cut all at one time. I know its possible but hard and I will need to keep an eye on details but I just cant do it myself. I will be very thankful for any help. I can post my progress and photos before and after

Thank you guys for help

[adse000]

In US I am 231lbs and 6' 4", my BMR is 2320,73 and 3597 is my daily cal need, not counted cal burned during workouts. I didnt had any regulary diet till now but I am sure that I ate a lot less that I should, so I am afraid to jump right onto this numbers, as the fat could come back. Later today I will post my diet idea using fitday with macros (read that this is the stuff which you need guys to help ppl with diet).

[jamyjamjr]

the fact that your a vegitarian makes it difficult for me to set u up with a diet... im used to telling people to eat 6-8oz's of meat per sitting...

[adse000]

the fact that your a vegitarian makes it difficult for me to set u up with a diet... im used to telling people to eat 6-8oz's of meat per sitting...

I know that, but there has to be some alternative way, at least I hope. Just right now I am calculating all foods on fit day.

[jamyjamjr]

you have to look into high protien veggies like beans and such.. im not versed enough in vegiterian diets to help u out here.. what i can do is help u with your split and the time u eat things so get those macros up.

[adse000]

you have to look into high protien veggies like beans and such.. im not versed enough in vegiterian diets to help u out here.. what i can do is help u with your split and the time u eat things so get those macros up.

thank you jamyjamjr, my split is now :

1. chest + back + abs + pwo cardio
2. bi + tri + forearm + pwo cardio
3. legs + shoulders + traps + pwo cardio

this i am going to try now from saturday, 3 on and 2 off, and so on as i had bad split, like chest + tri, and after chest i was unable to train the tri on max, looking forward to this one, what you think

so before i didnt had regulary diet plan so i will post my recent diet :
workout days (cals, fat, carbs, prot)

6:30am
pre-workout whey shake made in water 115 2.0 3.0 22.5
4 egg whites 69 0.2 1.0 14.4
50gm oats 180 3.5 34.1 6.6
400g red kidney beans canned 380 2.4 60.0 27.6
fresh vegies

7:30am
workout + pwo cardio

9:00am
createston 276 0.9 35.0 32.0
pwo whey shake made in water 115 2.0 3.0 22.5

02:00pm
200g cottage cheese 210 9.0 6.0 25.0
50gm oats 180 3.5 34.1 6.6
fresh vegies

07:00pm
200g cottage cheese 210 9.0 6.0 25.0
400g red kidney beans canned 380 2.4 60.0 27.6
135g tuna canned 157 1.1 0.0 34.4
fresh vegies

10:00pm
night whey shake made in milk 115 2.0 3.0 22.5
17.6 fl oz milk 250 7.8 25.3 18.2


Total for workout days cals 2,637 fat 45.7 carbs 270.3 prot 284.8
Total for off days cals 2,407 fat 41.7 carbs 264.3 prot 239.8 (i have only one night whey shake, no other change)

if my daily cal needs are 3597 i supose that my daily intake till now was too low, even i want to loose some fat, i am sure that some weeks before this diet i ate less than 1k cals per day, so its not good at all, i am afraid that it will come back now when i will have diet plan having so more cals per day

i would need help little more to customize it so carbs and prot are compared to each other in good amount, what to add from the list, what to get rid off, how many meals would be best, how to increase daily intake so my body wont be shocked and store all in fat, i am not sure about the pre-workout whey if its good for anything

hope that we can something find out,
thanks again

[jamyjamjr]

thank you jamyjamjr, my split is now :

1. chest + back + abs + pwo cardio
2. bi + tri + forearm + pwo cardio
3. legs + shoulders + traps + pwo cardio
i dont like your split, why not a 5 day split??
chest
back
arms
shoulders/traps
legs
abs twice a week...
this i am going to try now from saturday, 3 on and 2 off, and so on as i had bad split, like chest + tri, and after chest i was unable to train the tri on max, looking forward to this one, what you think

so before i didnt had regulary diet plan so i will post my recent diet :
workout days (cals, fat, carbs, prot)

6:30am
pre-workout whey shake made in water 115 2.0 3.0 22.5
4 egg whites 69 0.2 1.0 14.4
50gm oats 180 3.5 34.1 6.6
400g red kidney beans canned 380 2.4 60.0 27.6
fresh vegies

7:30am
workout + pwo cardio

9:00am
createston 276 0.9 35.0 32.0
pwo whey shake made in water 115 2.0 3.0 22.5

02:00pm
200g cottage cheese 210 9.0 6.0 25.0
50gm oats 180 3.5 34.1 6.6
fresh vegies

07:00pm
200g cottage cheese 210 9.0 6.0 25.0
400g red kidney beans canned 380 2.4 60.0 27.6
135g tuna canned 157 1.1 0.0 34.4
fresh vegies

10:00pm
night whey shake made in milk 115 2.0 3.0 22.5
17.6 fl oz milk 250 7.8 25.3 18.2


Total for workout days cals 2,637 fat 45.7 carbs 270.3 prot 284.8
Total for off days cals 2,407 fat 41.7 carbs 264.3 prot 239.8 (i have only one night whey shake, no other change)

if my daily cal needs are 3597 i supose that my daily intake till now was too low, even i want to loose some fat, i am sure that some weeks before this diet i ate less than 1k cals per day, so its not good at all, i am afraid that it will come back now when i will have diet plan having so more cals per day

i would need help little more to customize it so carbs and prot are compared to each other in good amount, what to add from the list, what to get rid off, how many meals would be best, how to increase daily intake so my body wont be shocked and store all in fat, i am not sure about the pre-workout whey if its good for anything

hope that we can something find out,
thanks again

we need your bmr/tdee. do u have that??

[adse000]

In US I am 231lbs and 6' 4", my BMR is 2320,73 and 3597 is my daily cal need, not counted cal burned during workouts. I didnt had any regulary diet till now but I am sure that I ate a lot less that I should, so I am afraid to jump right onto this numbers, as the fat could come back. Later today I will post my diet idea using fitday with macros (read that this is the stuff which you need guys to help ppl with diet).

you mean this ? wrote this earlier, and i dont like the one day one part split as at next week i feel that i am like starting again, wanted to just get help with some split where every part is 2 times a week (at least for beggining, to get more kicked in, then i can have the above split as you wrote and take more time to train every part on separate days) and the 2 days off its just fine for me, for regeneration, just watching milos sarcevs videos, good stuff

[adse000]

In US I am 231lbs and 6' 4", my BMR is 2320,73 and 3597 is my daily cal need, not counted cal burned during workouts. I didnt had any regulary diet till now but I am sure that I ate a lot less that I should, so I am afraid to jump right onto this numbers, as the fat could come back. Later today I will post my diet idea using fitday with macros (read that this is the stuff which you need guys to help ppl with diet).

you mean this ? wrote this earlier, and i dont like the one day one part split as at next week i feel that i am like starting again, wanted to just get help with some split where every part is 2 times a week (at least for beggining, to get more kicked in, then i can have the above split as you wrote and take more time to train every part on separate days) and the 2 days off its just fine for me, for regeneration, just watching milos sarcevs videos, good stuff

[jamyjamjr]

yea seems u need to eat alot more.. if your cutting u need to eat about 400kcal under your maint weight on workout days...

[eatrainrest]

that split actualyl is good.. ive ran it with alot of success as long as your following a 3 day split routine...if you wnna go mroe advanced try supersetting a set of chest with back and resting double the time. many advantages to that kind of routine because they are antagonistic muscles.